It is a revelation for many that sweets are not only granulated sugar, candies and cakes. “The foods we eat, from fruit yogurts and curds to chili sauce, often contain added sugar. Thus, it is impossible to completely give up sweets but it is realistic to reduce its share in your diet,” says the endocrinologist.
We have to read the labels: products with more than 22.5 grams of sugar per 100 grams are too sweet. Manufacturers have different names for sugar on packages. It can appear under several names, for example, hydrolyzed starch, molasses, fructose, maltose, powdered sugar, and so on.
On very first day of such a diet, you will feel more cheerful in the evening than usual. The day will pass without glucose level variation, and your mood will be even.
Two to three days
The appetite will become more stable. You will notice that the psychological dependence on food has gone away: you will no longer want to "to chew something out of boredom" or eat out the stress. Sleep will become stronger: sweets not only give a short-term increase in dopamine (the hormone of pleasure) but also stimulate the production of cortisol (the stress hormone).
If you regularly feel sleepy during the day but have trouble falling asleep at night, check how much sweet food you have in your diet.
The taste receptors will become more sensitive. For example, taste of fruits and vegetables will be more pronounced; you will experience the grain coffer character that appears when no sugar is added to it.
The condition of the intestines will improve. “Sweet foods undermine the microbial balance, provoke bloating and develop dysbacteriosis, and also interfere with the absorption of vitamins and minerals. In particular, iron, calcium, magnesium, phosphorus, vitamins A, D, E and many other useful substances are absorbed in the intestines,” says endocrinologist Tatyana Bocharova.
The skin health will change: sugar is the cause of collagen destruction, a protein that makes the skin more elastic and prevents from wrinkle premature formation.
Weight will be reduced by 800 grams - one kilogram, even if the number of calories remains the same. The reason is that you will take control of insulin and the liquid will not remain in the body. The body will begin to use up its own fat stores.
In a month, all these changes will become more pronounced. Giving up sweets will affect all systems of the body, from the gastrointestinal tract to hormonal levels. Your metabolism will improve, insomnia will disappear, you will lose up to four kilograms of weight: the quality of life will improve in general.
You will not only lose weight, but, with a high degree of probability, you will not return to your previous weight. Your immune system will improve.
"You will have fewer visits to the dentist, as sugar breakdown in your mouth produces acid that damages the surface of your teeth leading to tooth decay in the long term," the doctor concludes.
Photos are from open sources.